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StovetopComplexity

Salisbury Steak with Mushroom Gravy

This Salisbury Steak with Mushroom Gravy provides 35g protein and 415 calories per serving — lean protein with minimal fat overhead. Preps 4 servings quickly on the stovetop, making it ideal for back-to-back training days. The gravy adds volume without excess calories, helping you stay satiated between sessions.

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Ingredients

4 servings
  • 90/10 Ground Beef(567g)
  • Bread Crumbs, Dry, Plain(80g)
  • Yellow Onion(30g)
  • Italian seasoning(5g)
  • Ketchup(15g)
  • Worcestershire Sauce(10g)

    Lea & Perrins is the standard. A little goes a long way.

  • Egg, Whole, Large
  • 1 pinch salt (to taste)
  • 1 pinch cracked pepper (to taste)
  • Olive oil(10g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Unsalted Butter(15g)
  • Yellow Onion(120g)
  • Mushrooms, White, Sliced(227g)
  • 1 pinch salt
  • 1 pinch pepper
  • Low Sodium Beef Broth(360g)
  • Ketchup(15g)
  • Worcestershire Sauce(10g)

    Lea & Perrins is the standard. A little goes a long way.

  • Cornstarch(15g)
  • Parsley, Fresh(15g)

Instructions

  1. 1In a large bowl, mix together the beef, breadcrumbs, onion, Italian seasoning, ketchup, Worcestershire sauce, egg and salt and pepper.
  2. 2Form the meat mixture into 4 equal sized oval shaped patties.
  3. 3Heat the olive oil in a large pan over medium high heat.
  4. 4Place the patties in the pan in a single layer. Cook for 5-6 minutes on each side or until golden brown and cooked through.
  5. 5Remove the meat from the pan. Place on a plate and cover with foil. 
  6. 6Melt the butter in the pan. Add the onion and mushrooms and season with salt and pepper.
  7. 7Cook for 3-5 minutes or until vegetables have softened. Whisk in the beef broth, ketchup and Worcestershire sauce and bring to a simmer.
  8. 8In a small bowl, mix the cornstarch with 2 tablespoons of cold water.
  9. 9Add the cornstarch mixture to the pan and whisk until smooth. Cook for 1-2 minutes or until sauce has just thickened.
  10. 10Add the meat back to the pan and spoon the gravy over the top. Sprinkle with parsley and serve.

Nutrition — Per Serving

415

calories

35g

protein

21g

fat

Carbohydrates
27g
Saturated fat
6.2g
Sodium
498 mg
Dietary fiber
2.5g

4 servings per batch · ~374g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Salisbury Steak with Mushroom Gravy have per serving?

Each serving delivers 35g of protein and 415 calories. The macro split is 21g fat and 27g carbs per serving.

How long does Salisbury Steak with Mushroom Gravy take to prep?

This recipe has quick prep time and batch-makes 4 servings on the stovetop. One cooking session yields a full week's worth of dinner proteins.

Is Salisbury Steak with Mushroom Gravy good for fat loss?

At 415 calories and 35g protein per serving, this recipe is optimized for fat loss and hitting daily protein targets in a caloric deficit. The lower carb content (27g) gives you flexibility to balance other meals while staying lean.

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